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DCM Tapering - Dropping Key session when?

  • 01-10-2013 3:00pm
    #1
    MisterDrak
    Registered Users, Registered Users 2 Posts: 1,723 ✭✭✭


    With just over 3 ½ week to the DCM, I’m just wondering what the last few weeks of key sessions looks like on people training diaries ?

    Is this going to be the last week of hard training, or areyou going to extend tough sessions into the week of the 7th October, and start tapering from 14th Oct ?

    Thoughts ?


Comments

  • #2
    BeepBeep67
    Registered Users, Registered Users 2 Posts: 8,087 ✭✭✭BeepBeep67


    Difficult to say, if you've been on an intense training schedule then you may require a 3 week taper to let the body and mind recover. But on a get you round schedule 2 weeks is probably fine.
    Most would keep the frequency and intensity of the sessions and just cut back on the duration, number or length of the sessions and general miles.


  • #3
    rom
    Registered Users, Registered Users 2 Posts: 5,148 ✭✭✭rom


    Each to their own. Personally I know that I need to feel very fresh for the race to go well so I do need a dramatic taper. I use my resting heart rate needs to be down in the low 40's so I feel fresh. however if its often my rest HR could be high 50's. Unless you know your limits well then over training near the race is a bad idea. I ran my marathon effort in dcm 2011 3 weeks out and fell flat on my ass on race day. You can't cram marathon training in the last 2/3 weeks. I think I ran 14 miles during the week before Berlin last sunday and maybe 25 miles the week before or something like that. Then there are people on here that run a sharpener 5k 7-10 days out no problem. Knowing what a pre race recovered state should be for you is where you want to be. I ran 10k at MP 10 days out, felt great. Overtraining in the last 2/3 weeks is more likely than you doing a session that is going to benefit you massively.


  • #4
    Krusty_Clown
    Registered Users, Registered Users 2 Posts: 19,549 ✭✭✭✭Krusty_Clown


    Are you following a training schedule MisterDrak? My plan is to stick to the schedule, which reduces the overall length of the runs, while maintaining some of the focus and quality. Last really tough session will be three weeks out (weekend of 12th/13th), which is 15 miles at marathon pace (as part of a 19/20 mile run). Still plenty of meat left in the plan after that though, with two quality sessions per week.


  • #5
    MisterDrak
    Registered Users, Registered Users 2 Posts: 1,723 ✭✭✭MisterDrak


    Krusty_Clown wrote: »
    Are you following a training schedule MisterDrak? My plan is to stick to the schedule, which reduces the overall length of the runs, while maintaining some of the focus and quality. Last really tough session will be three weeks out (weekend of 12th/13th), which is 15 miles at marathon pace (as part of a 19/20 mile run). Still plenty of meat left in the plan after that though, with two quality sessions per week.

    Krusty,

    Im following my own club plan, targeted at our group in the 3:00 to 3:10 finish range. Our plan tapers in terms of overall miles covered after this Sunday but retains the key session (Tempo, and MLR) during the week. Not sure about the intensity to run this at from next week forward however ?


  • #6
    MisterDrak
    Registered Users, Registered Users 2 Posts: 1,723 ✭✭✭MisterDrak


    rom wrote: »
    Then there are people on here that run a sharpener 5k 7-10 days out no problem.

    Rom,
    Thanks for that. There is some talk in our group, about doing a parkrun at on 20th Oct as a sharpener. That would be the last hard run before the big day...


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  • #7
    Krusty_Clown
    Registered Users, Registered Users 2 Posts: 19,549 ✭✭✭✭Krusty_Clown


    MisterDrak wrote: »
    Krusty,

    Im following my own club plan, targeted at our group in the 3:00 to 3:10 finish range. Our plan tapers in terms of overall miles covered after this Sunday but retains the key session (Tempo, and MLR) during the week. Not sure about the intensity to run this at from next week forward however ?
    The generally accepted wisdom is that intensity should be exactly the same, but volume should be reduced. So for example, I'll have been doing lots of threshold running over the last few weeks/months. Typically this might take the form:
    2 x 20 mins w/10 mins easy
    4 x 12 mins w/2 mins rest
    2 x 20 mins w/35-40 mins easy

    As we get closer to d-day, this becomes:
    2 x 15 mins w/3 mins rest
    3 x 2 miles w/2 mins easy
    4 x 1200m w/2mins easy

    The target pace will be exactly the same (around 5:45/mile), however, the reality is that with fresher legs, I'll probably go a little quicker (though I shouldn't!). So it'll end up being slightly sharper than the high-volume endurance+quality work that has come before. So maintain the same intensity, just shorten the durations and/or increase the rest.


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